October (2016) Running Challenge
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Thought this was a good 'un: http://www.espn.com/espnw/voices/article/17900567/to-all-slower-runners-there-your-marathon-times-matter-too5
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10/1: 20 miles
10/2: 4.6 miles (am), 5.4 miles (pm)
10/3: 6 miles with the Coffee Crew
10/4: 5 miles (am), 10 miles (pm)
10/5: 5 miles
10/6: 3.5 miles
10/7: 9.5 miles
10/8: 6 miles with a 5k in the middle
10/9: 4 miles
10/10: Oh my god finally a rest day
10/11: 10 miles
10/12: 6 miles (am), 4.2 miles (pm)
10/13: 8 miles (am), 6.4 miles with the Thursday crew
10/14: Rest day
10/15: 7.3 miles with the Saturday crew
10/16: 2 miles + 13.1 HM
10/17: 3 miles with the Coffee Crew
10/18: 7.5 miles
10/19: 5.7 miles (am), 5 miles (pm)
10/20: Rest (am), 8.1 miles solo + 6.2 miles group (pm)
10/21: Rest day
10/22: 10 miles with the Saturday crew
10/23: 20 miles with friends!
10/24: 6 miles
10/25: 12 miles
10/26: 5 miles (am), 8 miles (pm)
10/27: 12 miles (6 solo, 6 group)
I woke up at 5:30 this morning and decided to snuggle up in bed instead of go out and run in the dark, so I did my double all in one go tonight: 6 solo in the rain and then 6 with a tiny Pacers store group... not many were able/willing to run out in a 48F rain storm! I've got to say that even a waterproof shell can't really waterproof against a torrential downpour, but I SUPER DUPER rocked the backwards cap + headlamp look tonight I was the lone female in the group, so I was dragged through to an overall 8:17 pace, which is much faster than I thought I'd run today. Gonna be savoring tomorrow's rest!!
Upcoming Races:
10/8: Coe College Homecoming 5k: 21:26
10/16: Superhero Halloween Half Marathon: 1:42:24
11/20: Philadelphia Marathon (Goal: 3:30 or better)
3/26/17: Philly Love Run HM
5/14/17: Delaware Marathon Running Festival HM
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These days, there are few things as frustrating as a bad run. When you just want to go, but your legs won't comply. I just couldn't get into a groove. Kept having to stop because my legs just weren't feeling it. I did manage four miles, but damn, it was hard, and it was over a 12 minute pace. It's been a while since I've had a run over 12 minutes per mile.
Oh well. Miles are miles. Tomorrow is another day.7 -
Happy 10 km today on a beautiful day.
No aches or pains during the run, but I'm a bit sore in my glutes again this evening. Dammit, I was feeling like going flat out for a PB at parkrun tomorrow.
01 October – 10.6 km including parkrun
03 October – 12.4 km
04 October – 10 km
05 October – 10.2 km
06 October – 10 km
08 October – 10.5 km including parkrun
09 October – 13.6 km first try at trail running
10 October – 10.9 km
11 October – 10 km
12 October – 6.7 km
13 October – 9.3 km
15 October – 10 km
16 October – 13 km in the rain
18 October – 10.2 km
21 October – 9.7 km around another lake
22 October – 5.3 km Studley parkrun
23 October – (35 km walked in 6:17:44)
27 October – 5.4 km
28 October – 10.3 km
Goal: 160 km (100 miles) Awesome Virtual Events October Challenge
Total: 178.1 km. Goal achieved 22 Oct!
Events:
October 23 – The Bloody Long Walk 35 km – DONE!
November 6 – Vitality 10 km or HM
Still haven't decided whether to do the half or the 10 next weekend!
Either way, I want to do a PB, so I'd better take it easy this week, but my brain is having a hard time facing another taper already!
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I am way behind on what everyone is doing. It has been a crazy couple of weeks with work. I am hoping to get caught back up here while watching some football this weekend.
On my end the doctor wanted me to do 2 things last weekend. Run an incline and see if it bothered my Achilles and if not then run a very slow 2-3 miles!! Check Check on Sunday. No pain during the incline walk and just a little discomfort initially on the run - just feeling tight, not pain. I stretched, rolled and iced and was ok that night and the next day. I rested on Monday (walked) and ran again on Tuesday. That run was not bad during but my Achilles was very unhappy afterwards and all through the night. The biggest difference was that I didn't have time to roll before I ran, stretched only minimally focusing though on my calves and I ran way too fast (needed to get back to work). I rested on Wed and was very stiff and sore but felt great when I got up this morning. I made a point of stretching and rolling before I headed out (yes I was on a conference call but no one could see me so it was ok ) I did try to run slower and was moderately better than on Tues. but I again needed to be back for a call, didn't make it and ended up walking/running the last 1/2 mile I planned to run. I also stretched again when I got home and even after training tonight I still feel great. I see the doctor tomorrow. I am hoping he can do the reanalysis on my gait and release me to start building back up (slowly, slowly).
In other news another runner on FB was selling a pair of my favorite running shoes in my size for considerably less than new! Considering the company currently has NO stock and may be going out of business, I was very excited to get them and also made another running friend.
I won't make my goal for the month and probably not for the year but I just want to be healthy for my December HM. I am including my rehab walking distances too.
Date.........Miles........Total
10/01......12.16.......12.16
10/02........0.00.......12.16 - Dog beach Sunday
10/03........5.23.......17.39 + Agility
10/04........4.26.......21.65 + Strength Training
10/05........0.00.......21.65
10/06........3.87.......25.52 + Rally Obedience
10/07........5.30.......30.82 - Treadmill
10/08........0.00.......30.82
10/09........6.34.......37.16 - Painful run... no more!
10/10........0.00.......39.16 + Agility
10/11........0.00.......39.16 + Strength Training
10/12........0.00.......39.16
10/13........2.13.......41.29 - Walk with Hobbes + Strength Training
10/14........2.71.......44.00 - Walk with Hobbes
10/15........4.00.......48.00 - 1.5m walking (fast warm up) 12.5 miles on the bike 2.5 mi walking with Hobbes
10/16........0.00.......48.00
10/17........2.01.......50.01 + Agility
10/18........1.00.......51.01 + Strength Training
10/19........0.00.......51.01
10/20........3.17.......54.18 + Strength Training
10/21........3.35.......57.53
10/22........0.00.......57.53
10/23........5.60.......63.13 - First run! Walk 1.5, Run 3.6, Walk 0.5
10/24........2.82.......65.95 - Rain
10/25........4.76.......70.71 - Walk 0.75, Run 3.76, Walk 0.25 + Strength Training
10/26........0.00.......70.71
10/27........4.62.......75.33 - Walk 0.70, Run 3.62, Walk 0.30 + Strength Training
Not sure why the ticker isn't updating...
My completed and upcoming Races - Let me know if you will be running too!
02/07/16 - Surf City Half Marathon
02/20/16 - Divas Half Marathon - Temecula
07/04/16 - SHEPower Virtual Half Marathon
07/31/16 - San Francisco 2nd Half Marathon
08/21/16 - Tiki Beach 10k, Huntington Beach
09/18/16 - Beat the Blerch Half Marathon, Seattle
11/19/16 - USA Invitational Half Marathon (Yay, I qualified again!) - CANCELED!!
12/18/16 - San Diego Holiday Half Marathon
02/05/17 - Surf City Half Marathon4 -
October running
10/01: day off
10/02: 3.5
10/03: 3.5
10/04: day off
10/05: 3.5
10/06: 3.5
10/07: day off
10/08: 3.5
10/09: day off (major rain)
10/10: 3.5
10/11: day off
10/12: 3.5
10/13: 3.5
10/14: day off
10/15: 3.5
10/16: 3.5
10/17: day off
10/18: 2.0
10/19: 3.5
10/20: 3.5
10/21: day off
10/22: 4.25
10/23: 4.25
10/24: day off
10/25: 3.5
10/26: work-ugh
10/27: 3.0
Total: 59/60
Ran out of daylight! So close.3 -
Goal! Slow 4.6 miles this morning. Felt great!
10/1 - 5.1 miles
10.2 - 7.3 miles
10/3 - travel/rest day
10/4 - rest
10/5 - 5.1
10/6 - 5.2
10/7 - hurricane day
10/8 - 7.5 miles - trail running on sidewalks
10/9 - 37 miles biking
10/10 - 5.1 miles - perfect 65 degrees
10/11 - 5 miles - still nice out!
10/12 - strength training
10/13 - 4 miles
10/14 - strength training
10/15 - 34 miles biking
10/16 - 30 miles biking
10/17 - 4.6 miles
10/18 - 4.2 miles
10/19 - strength training
10/20 - 4.6 miles
10/21 - rest day
10/22 - 44 miles biking
10/23 - 57 miles biking
10/24 - 5 miles running
10/25 - 5 miles
10/26 - 4 miles + strength training
10/27 - rest day
10/28 - 4.6 miles + Strength Training
Upcoming races
11/30/16 - I/ITSEC 5K
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando4 -
10/1- 4.04 miles
10/2- Rest/Travel day
10/3- 3.47
10/4- 5.03
10/5- 3.0
10/6- 5.0
10/7- 4.4
10/8- 7.4
10/9- REST- Grumble Grumble Grumble
10/10- 5.22
10/11- 4.02
10/12- 3.01
10/13- 6.0
10/14- 4.03
10/15- 8.1
10/16- REST
10/17- 4.03
10/18- 6.01
10/19- 4.04
10/20- 6.11
10/21- 4.01
10/22- 8.01
10/23- REST
10/24: 4.03
10/25- 6.01
10/26- 6.03
10/27- 6.04
10/28- 4.02
Total: 120.96/70 I'm starting to think I set my mileage goal far too low.....
Today's notes: Holy Roller-coaster paces Batman! Splits were: 10:19, 9:45, 10:33, 10:37. Mile 2 was an easy downhill, but miles 3 and 4 were pretty flat, and mostly into the teeth of a lovely 7mph headwind. I HATE headwinds. I had zero walking breaks to bring down HR until those miles, and boy did I need them....I know, I know, My HR really didn't get THAT high, 159 max but, darn it, I was really hoping to keep all split heart rates in z2. Oh well, run felt good, but I really am feeling the effects of running 5 days straight...one more run tomorrow, then a glorious rest day on Sunday!
Total distance: 4.02
Total time: 41:19
Average pace: 10:17
Average HR: 1492 -
15.5k today which is my longest ever - tried to keep it at an easy 7min/km.
The first 7k felt like I hadn't done anything and was waiting for the run to start, then started to loop back and realised why when all of a sudden I was straight into a headwind!! As a result, the second half was probably a little more effort than an easy run should have been - especially as legs started to tire. Sped up for the last km [6:21] just to prove to myself I could more than anything else. Given I was tired and achey when I started, feel like I could have done a fair bit longer if I was well rested - my body is definitely not used to running 3 days in a row. Anyway, I'm out tonight so tomorrow is most definitely a rest day.
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@dkabambe Nice Run! Those headwinds can really hammer you.1
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03 - 10.84
05 - 10.01
10 - 10.75
12 - 10.13
17 - 10.05
19 - 10.15
21 - 13.15
24 - 10.00
26 - 10.07
28 - 13.15
Current total: 108.3 miles (goal = 100) WOO-HOO!!!
As a birthday treat to myself, I decided to try and clock a half marathon distance in under 2 hours. I did it in 1:57:47. Completely super-stoked, but now it's time to sit at my desk, relax, and hope the recovery tights do their thing, because Holy Crap am I sore. A couple of walks through the day of a few miles each should hopefully work wonders too.11 -
@garygse That's AWESOME!2
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So, I'm thinnking about winter...AGAIN..... And I have an idea I would like come feedback on. I'm thinking that, with my 6-6-6-6-6-10 run week, I'll add mileage as I go, I'll add to my long run until I get that to 16 miles. This would have my LR start at 25% of weekly mileage, and rise to ~34.7% of weekly mileage.
My reasoning is, that once I get to 16 miles for my LR, I'll start adding to my weekday runs until I have ~40mpw before my long run (on normal, non-cutback weeks) so that as I work my way up to 20 mile long runs, I start with the LR being a lower % of weekly miles and slowly increase that %. Does that make sense?0 -
@MNLittleFinn Thank you! As I said, I'm super pleased...a great feeling heading into the weekend (and maybe enjoy a little recovery time!).
Also, congrats on signing up for your marathon race...I would say best of luck, but luck doesn't really play into it; it's the hard work that you're putting in that ultimately does it!0 -
@7lenny7 - Thanks for the input. That is a perspective I hadn't considered. I kind of like the thought of "not so intense" speed work. I think the challenge for me will be figuring out how to do that! But I do like the idea of maintaining my one day a week interval run on the treadmill. As much as I enjoy cold weather running, it is nice to have that one day where you don't have to put on all that gear.0
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@Calvin2008Brian there was a time I was the only Minnesotan here, now we have 4 (that I know of). A couple of others have dropped by but haven't stayed long.
@garygse way to bust that goal!
@OSUbuckeye906 & @RespectTheKitty those days happen to everyone. I bet the next one will be great!
@kristinegift kudos for getting out there rain and making good on skipping the morning run!
@shanaber hoping that Achilles continues to improve. I need to start rolling before runs. I did that last weekend and it worked pretty well to get blood flowing prior to going out. Good score on the shoes!
@dkabambe congrats on the distance PR!! Excellent milestone!
I typically get 300 to 325 miles from my shoes. I could get more if I limited them to shorter runs, I suppose, but I'm super conservative with them. Besides, I'm eager to try new models but have too many pairs in reserve to get past the guilt of buying more. I do have to buy some new trail shoes though. I don't trust the ones I have to take me to the end of an ultra. @WhatMeRunning I'm also looking at Altra's.
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Date Miles today - Miles for October
10/1 20 miles - 20
10/2 REST DAY
10/3 8.1 miles - 28.1
10/3 5 miles - 33.1 << Daily Double
10/4 9 miles - 42.1
10/4 5 miles - 47.1 << Daily Double
10/5 5 miles - 52.1
10/6 10.5 miles - 62.6
10/7 5 miles - 67.6
10/8 17 miles - 84.6
10/9 REST DAY
10/10 13.1 miles - 97.7
10/11 9 miles - 106.7
10/11 4 miles - 110.7 << Daily Double
10/12 5 miles - 115.7
10/13 9.3 miles - 125
10/14 4 miles - 129
10/15 15 miles - 144
10/16 REST DAY
10/17 7 miles - 151
10/18 7.25 miles - 158.25
10/19 4 miles - 162.25
10/20 7 miles - 169.25
10/21 REST DAY
10/22 14 miles - 183.25
10/23 REST DAY
10/24 10 miles - 193.25 << 10 below VT
10/24 4 miles - 197.25 << Daily Double 4 below VT
10/25 9 miles - 206.25 << 6 above VT 3 below VT
10/25 5.5 miles - 211.75 << Daily Double 4 below VT
10/26 6.2 miles - 217.95 << 6.2 below VT
10/27 9.3 miles - 226.3 << 9.3 below VT
10/27 5 miles - 231.3 << Daily Double 5 below VT
10/28 4 miles - 235.3 << 4 below VT
Upcoming races:
UAH 8K - 3/6 <<< 34:33 3 in AG
Oak Barrel HM - 4/2 <<<< 1:38:00 3 in AG
Bridge Street HM - 4/10 <<< 1:36:33 3 in AG
PEO-AVN Team Day 5K - 5/4 <<< 19:10 (2.9 mi) 1 in AG 5 OA
Cotton Row Run 10K - 5/30 << 44:57 PR
Firecracker Chase 10.2 miler 6/25 << 1:20:22 1 in AG & 15 OA
Huntsville Half Marathon - 11/12
Rocket City Marathon - 12/10
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Done!! 31 miles in 28 days. Woo Hoo. Feels good to be back at it after such a long layoff. (Self high-five)9
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mom3over40 wrote: »On the subject of running mechanics, I have been trying to run more straight, and avoid leaning my body forward at at the hip. And I feel my calves a lot more in this newer position, is this pretty normal?
I felt it more in my butt and lower back. (Strain in the lower back is a sign of overcompensating and you are actually arching your back in the opposite direction which is also bad as leaning forward at the hips). But then again, my calves hurt and stop hurting a long time ago. Probably from all the hill work and running up mountains. I notice as I progress, different things hurt then stop hurting as something else starts to hurt.
If you are leaning forward from the ankles, you are putting more weight on your balls of the feet as opposed your heels. If you stand straight up then lean forward by lifting your heels up off the ground, you will feel your calves.
If your feet land at a more mid foot or towards your toes than you are used to (good sign) make sure that as your feet lift off behind you that your heel "taps" off the ground. If you push off from just your toes, then that will over use your calves.
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@kristinegift Way to be a bad@$$ in that rain storm.1
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